Quads
Box Jump
The Box Jump is a plyometric exercise with no equipment for your quads. Share of the load in the Zulta muscle model: gluteus maximus 18%, quads (vastus lateralis) 16% and calves (gastrocnemius) 14%.
Also known as: boxsprong
How to do it
- Stand facing a plyo box about a foot away, feet hip-width.
- Swing the arms back as you dip into a quarter squat.
- Swing the arms forward and jump up onto the box.
- Land softly with both feet flat on the box in a partial squat.
- Stand up tall, then step down one foot at a time.
Tips
- Choose a box height you can land on without a deep squat.
- Land quietly: soft knees and hips back.
- Step down to reset between reps instead of jumping down.
Common mistakes
- Landing in a deep squat because the box is too high.
- Knees caving inward on the landing.
- Landing with the heels hanging off the edge.
Muscles worked by the Box Jump
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.
Box Jump alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Box Jump work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Box Jump good for beginners?
Yes. The Box Jump is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Box Jump?
For example the Box Step Up Jump, Broad Jump and Broad Jump to Sprint. They train mostly the same muscles.
How do you make the Box Jump harder?
Add weight or reps, or move on to the Box Step Up Jump and Broad Jump to Sprint.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.